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What Foods Increase HDL Cholesterol?

What Foods Increase HDL Cholesterol? thumbnail
What Foods Increase HDL Cholesterol?

The most important factor in cholesterol is the ratio between the good high-density lipoprotein (HDL) cholesterol and low-density lipoprotein (LDL), the bad cholesterol. If the HDL drops below 35 mg/dL, your risk of heart disease increases no matter what the ratio is. The good news is that every little bit HDL rises reduces the risk.

  1. Vegetables and Fruits

    • Vegetables that help increase HDL cholesterol include onions (half an onion a day), citrus fruit, apples and grapes and dark green vegetables.

    Grains

    • Pick grains that are high in soluble fiber such as whole grains, oats, oat bran, brown rice, legumes and lentils.

    Oils

    • Look for oils that are high in monounsaturated fats such as canola oil or olive oil. Canola oil is tasteless, so it will not affect the flavor of the food.

    Omega-3

    • Eat foods high in omega-3 fatty acids include fish, cold-pressed flaxseed oil, safflower oil and sunflower oil.

    Soy

    • Two servings of soy products such as tofu and tempeh a day help increase HDL.

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  • Photo Credit Wikimedia Commons.

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